by Bedlam Crossfit | Jul 25, 2018 | WOD
A) Pause Push Press. Pause Push Jerk. Pause Split Jerk. 2.2.1 Build to a heavy for 4 sets, rest 1:30-2:00 between sets. Pause at bottom of dip during PP and PJ B) Pulling Volume accumulation Accumulate 45/35 Strict Pull up Sc. 80/60 Ring row Every time you break...
by Bedlam Athlete | Jul 24, 2018 | Bedlam Athlete
Tuesday 1 10 Min EMOM 1 – 5 CGBP @Tough Load – 20 Sec rest 2 – 5-7 Bar Muscle Ups 2 10 Min EMOM 1 – Strict Weighted Pull-Ups X 5 Reps 2 – 40-50 FT HS Walk 3 4 Rounds – Tester WOD – Take Note of your Time 400m Row 6/5 Ring...
by Bedlam Crossfit | Jul 23, 2018 | WOD
A) 16 Wtd. DB Walking lunges, tough (8/leg), + 100ft plate push rest 2:00-3:00 x 4 sets B) 6-8 Sumo BB Good mornings @30X1, mod. + 8-10 alt. height PVC jumps rest 90sec x 3-4 sets C) 4 sets – Mix and Match Change the order you perform movements each set 150m row...
by Bedlam Crossfit | Jul 23, 2018 | WOD
A) PC+Hang Clean+FS+S2OH 1.1.1.1 Build to a tough for 6-8 sets, rest 2:00 minutes B) Partner WOD Accumulate as many Cals on rower in 18min Partner 1: row Partner 2: 1 rd 100m run, 10 DL 8 HPC 6Front rack lunges Partner 3: rest Weight: 115/75, 95/65 C) Core :20 flutter...
by Bedlam Athlete | Jul 23, 2018 | Bedlam Athlete
AM Session: Rowing Interval 10X1 Min ROW rest 1 min – Aim for same output every Set 1 3 Rounds 10 Cal AD 10 Goblet Squats 20 Sec HS HOLD 2 BS – Find a tough set of 5 in ONLY FOUR SETS 3 BS 3X5 @70% of 2 4 6X1 Snatch @75%+ 5 7 Min AMRAP @HI Effort 8...
